Black Bean Chili With Ham And Corn

Ingredients

some garlic
5 ml olive oil
1 onion
1 pepper
1 package black beans
1 tomato
150 gr corn
14 gr chili powder
2 gr cumin
18 gr tomato paste
140 gr fat-free
90 gr broccoli florets
65 gr low-fat
1/2 loaf crusty sourdough bread

Instructions

-----------------------FOR GARNISH:---------------------- half oz Grated Monterey Jack cheese 2 Scallions; chopped Preheat oven to 180ºC . Heat oil in a large nonstick skillet on medium high. Add onion and saute 3 minutes. Add garlic and red pepper. Saute 3 more minutes. Add black beans, tomatoes, corn, chili powder and cumin. Mix tomato paste into chicken broth and mix into chili. Simmer, covered, 10 minutes. Add broccoli and ham and simmer 5 more minutes. Add salt and pepper to taste. Adjust seasonings as desired. Warm bread in oven for 5 minutes. Slice and serve with chili. Serve chili over rice and pass cheese and scallions to sprinkle over top. Per serving: 703 cal; 41g pro, 105g carb, 16g fat(20%), 46mg chol, 1671mg sodium